Okuqukethwe
1. Imifino yandisa amasosha omzimba futhi ivikele ukuguga
Isikhathi eside, bekukholelwa ukuthi izinzuzo eziyinhloko zemifino nezithelo ngamavithamini. Ngempela, ukunikezwa okungu-5-6 kwemifino noma izithelo nsuku zonke kusinikeza, ngokwesibonelo, u-200 mg kavithamini C. Kodwa-ke, uvithamini C ungatholakala futhi kuthebhulethi ye-multivitamin, kepha awekho ama-flavonoids kuwo. Emifino, ama-flavonoid maningi, futhi akunakwenzeka ukuthi uphile kahle ngaphandle kwawo.
I-Flavonoids yiqembu lezinto ezinempahla nezinsiza ezahlukahlukene; sinesithakazelo entweni eyodwa: banezakhi ze-antioxidant ne-immunostimulating. Futhi, ngokocwaningo oluningi, zibalulekile ekuvikeleni umdlavuza, impilo yesistimu yenhliziyo, ukulwa nokungezwani komzimba nobusha besikhumba.
Ngaphezu kwalokho, imifino ebomvu, ephuzi newolintshi icebile nge-carotenoids, futhi lezi zinto zicindezela ngempumelelo umsebenzi wama-radicals wamahhala, okufanele asolwe ngokuguga komzimba nasekuthuthukiseni umdlavuza.
Zonke lezi "zithako zemifino" zichaza ukuthi kungani "ukudla kwaseMedithera" kunconyelwa indlela yokuphila enempilo nokuthi kungani ukudla okungenayo imifino emisha, izithelo namasaladi aluhlaza kwandisa izingozi zomdlavuza.
2. Imifino ilawula i-cholesterol futhi ivikele umdlavuza
Imifino icebile ku-fiber - iyancibilika futhi ayincibiliki. Ekuboneni kokuqala, umehluko phakathi kwazo mncane, kepha empeleni, le micu emibili ehlukene ishaya ezinhlangothini ezimbili ezihlukene.
I-fiber encibilikayo isiza ukubhekana nendlala, ivimbela ushukela egazini ukuthi ungagxumi nxazonke njengoba kuthanda, kukhuthaza ukulawula isisindo futhi "kuqaphe" i-cholesterol.
I-fiber engafakwanga iyadingeka ekusebenzeni kwamathumbu ejwayelekile, ukuvimbela umdlavuza we-rectal kanye nokugcina umfutho wegazi uvamile.
Imifino akuyona ukuphela kwemithombo yalezi zinhlobo ezimbili zefayibha: zombili zingatholakala ezinhlamvini, okusanhlamvu, nakuzinhlamvu ezigcwele. Kepha kuphela ngezinsizakalo ezimbalwa zemifino ngosuku lapho kungenzeka khona ukuthi udle inani elidingekayo le-fiber futhi ungatholi amakhalori athe xaxa emthwalweni.
Okuqukethwe kwezakhi zemifino (mg / 100 g)
| I-Flavonoids* | carotenoid | I-fiber encibilikayo | I-fiber engafakwanga | |
| I-broccoli | 10 | 3 | 15 | 14 |
| isilimo esidliwayo esinamagatsha anamanzi | 10 | 2 | 13 | 15 |
| Isaladi le-Frize | 2 | 2 | 10 | 13 |
| Brussels amahlumela | 6,5 | 1,8 | 6 | 14 |
| Ukholifulawa | 0,3 | 0,3 | 12 | 13 |
| Ikhukhamba | 0,2 | 2 | 7 | 10 |
| Tsikoriy | 29 | 1,3 | 9 | 12 |
| Isipinashi | 0,1 | 15 | 8 | 13 |
| Ubhontshisi wezintambo | 7 | 3 | 13 | 17 |
| Anyanisi | 35 | 0,3 | 12 | 10 |
| isithombo | 0,6 | 0,2 | 11 | 16 |
- I-Quercetin ine-decongestant, anti-allergenic, anti-inflammatory effect.
- IKaempferol iyasebenza ekuvikeleni umdlavuza nezifo zenhliziyo.
- I-Apigenin iyi-antioxidant ekhonjiswe ukuthi iyasebenza ekuvikeleni umdlavuza ngokwezifundo eziningi.
- ILuteolin ine-antioxidant, anti-inflammatory, anti-allergenic, antitumor kanye nemiphumela yokuzivikela emzimbeni.
3. Imifino ehlangene nendlala "yokukopela"
Uma imifino ibingekho emvelweni, kufanele isungulwe yilabo abaqapha isisindo sabo. Bahlanganisa izindawo ezintathu ezilula kakhulu: okuqukethwe ikhalori eliphansi, ivolumu ephezulu kakhulu, nokuqukethwe okuhle kwe-fiber. Ngenxa yalokhu, imifino igcwalisa isisu, idale umuzwa ongamanga wokusutha. Futhi ukuyelula, kwenze kube ngumthetho ukwengeza amaconsi ambalwa kawoyela wemifino kwimifino.